I loved Self Magazine's April 2012 Drop 10 workouts. I searched all over their website and couldn't find the 10 week HIIT workouts. Sure enough, since I love anything ToneItUP, I saved the 2012 magazine so now I have the workouts again!
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| Self Magagine's Drop 10 - 10 Week HIIT Challenege (April 2012) |
Week 1
Calorie Sizzler: Spring for 8 seconds. On a scale from 1 to 10, where 1 is the effort it takes to run water and 10 is the effort it takes to run a race, aim for 8. Recover for 12 seconds at level 5. Repeat for 15 minutes. That's one workout down.
Inches Eraser: Take care of business with this 27-minute quickie. Sprint your patootie off at level 8 for 90 seconds. Then back off for 3 minutes at level 4 while you contemplate your awesomeness. Repeat 6 times total before cooling down. Oh, yeah!
Downsizing Duet: Around a track, on the elliptical, in the mall, wherever the heck you happen to be, move 2 miles at a level 6 (One calorie-crushing caveat: If your on a bike, which makes it less difficult to cover serious territory, triple the distince.)
Week 2
Belly Slimmer: Bust a move at level 10 for 8 seconds. Sure, it's tough, but you know you can do anything for a mere 8 seconds! Then rest up for 12 seconds at easy-peasy level 4 to catch your breath. Repeat the intervals for 20 minutes
Sexy Sixer: Your mission while you sweat for the next 24 minutes: Picture how foxy you'll look in a two-pieve. Got the image? Chase it! Sprint for 60 seconds (level 9); slow down (level 4) for 3 minutes. Repeat 6 times total. Thank us later.
Double Play: Last week, you knocked out a 2-miler. This week, add a half-mile victory lap to your workout by stretching it to 2.5 miles. Stay at level 6 the entire time to help you train your body to burn gluclose for energy, rather than store it as fat.
Week 3
Middle Whittler: You know those rock-your-socks-off intervals you did in Workout 1 of Week 2? Do 'em again, but add resistance (hit hills, carry small weights, up the incline), so your 8-second sprints are at level 10 and 12-second recoveries are at level 6.
Engine Revver: On tap today: your longest sprints yet,
but you don't have to push your limits. Do 2 minutes at level 7; recover for 2 minutes at nice-and-easy level 4. Repeat 6 times total. You'll be done in less time than it takes you to watch an episode of
30 Rock.
High-Fiver: Do a one-woman 5K (3.1 miles). Power-walk, jog, skip, Rollerblade, crawl, waltz, whatever. Even though there won't be a crowd cheering you across the imaginary finish line, raise both hands over your head and feel victorious.
Week 4
Pound Pounder: Do intervals for 20 minutes: 8 seconds at all-out level 10; 12 seconds at moderate level 6. Side-shuffle, pedal backward or stand up in the saddle to mix up your catch-your-breath stretches. Peace out, pudge!
Plateau Buster: Do intervals for 40 minutes: 3 minutes at level 7; 2 minutes at level 4. Repeat 8 times total. Kick those intervals' butt!
Slow Slimmer: Cover 5 miles your way today. That's it. This will be a walk in the park compared with your last interval workout. No, really, it could literally be a walk in the park. Your only mandate: Put the fun in fitness.
Week 5
Fat Fryer: Do intervals for 10 minutes: 8 seconds at moderate level 7; 12 seconds at no-sweat level 4. Then up your sprint to level 10 and your recovery to level 6 for 10 sweaty minutes. Push your limits and you'll have none.
Flab Fighter: This is your last HIIT workout, so make it count. Sprint for 2 minutes at level 8; recover for 2 minutes at level 5. Repeat 10 times total. Now show that tape measure who's boss.
Perfect 10: Do a 10K. (That's 6.2 miles.) Done your workouts to date? You're so ready. Keep a steady pace and as you finish, think about how far you've come.
